Shoulders · Bodyweight
Ring Reverse Fly
How to do the ring reverse fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Grip the rings and lean back with your body straight and arms extended in front of you. Keeping a slight elbow bend, pull your arms out to the sides in a wide arc, squeezing your shoulder blades together, then return under control. Walk your feet forward to make it harder.
- 1Rear delts and mid-back squeezing as your arms open wide
- 2Shoulder blades pinching together at the top
- 3A straight, braced body line throughout
Common mistakes
- Bending your elbows to turn it into a row
- Shrugging your shoulders up toward your ears
- Using momentum or letting your hips sag
Muscles worked
The ring reverse fly mainly works the rear delts and mid traps, with the forearms, upper traps, lower traps, upper abs, lower abs, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- External RotatorsSupport
- BicepsMinor
- LatsMinor
- Lower BackMinor
- ObliquesMinor
- GlutesMinor
- Side DeltsMinor
Kovo programs the ring reverse fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.